Yes, always sitting can lead to a flatter, less toned backside by weakening glute muscles (Dormant Butt Syndrome/Office Chair Butt), tightening hip flexors, reducing blood flow, and changing fat cell structure, causing a loss of perkiness and potential sagging, but regular movement and glute exercises can counteract these effects.
Inactivity — excessive sitting paired with lack of movement — can weaken your glutes, leading not only to a flat backside but also to problems such as low back pain, knee pain, poor posture and reduced hip and leg function.
Sit upright with your pelvis in a neutral position and your feet flat on the floor. Maintaining a proper seated posture helps prevent muscle imbalances and keeps your glutes engaged. Move every 30 to 60 minutes. Set a timer to remind yourself to stand up, stretch, or walk around every 30 to 60 minutes.
But they shouldn't ignore a deflating backside, commonly known as “flat butt.” A flat butt is a sign of weak gluteal muscles and tight hip flexors. “This often happens from too much sitting,” says physical therapist Matt Murray with Harvard-affiliated Spaulding Outpatient Center Malden.
Sitting for long periods in front of a desk or in a car is the most common trigger, explains Dr. Bang. Staying in that sedentary position gradually weakens the gluteus medius, one of three primary muscles in your buttocks.
The answer isn't a simple yes or no. While walking can help tone and shape the glutes, especially when done on an incline or with added intensity, it doesn't provide the resistance necessary for significant muscle growth. To truly grow your glutes, targeted resistance training remains essential.
Extended sitting has been linked to obesity. It also has been linked to a cluster of conditions that make up metabolic syndrome. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels.
The "most attractive" butt is subjective but often linked to the heart-shaped (A-shaped) or round (O-shaped) with a good waist-to-hip ratio (around 0.7), indicating fullness and a defined waist, though different shapes like spoon or V-shaped are also considered appealing, depending on cultural preferences and individual taste, with studies showing curvier shapes favored. A combination of bone structure, muscle (gluteus maximus), fat distribution, and tight skin contributes to a visually appealing look, often achieved through targeted exercises like squats and hip thrusts.
Studies have linked being inactive with being overweight and obese, type 2 diabetes, some types of cancer, and early death. Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.
Glute exercises without squats are a perfect way to sculpt the perfect butt. 💪 Most effective glute exercises include lunges, glute bridge, kickback, side plank with leg raise, deadlift and donkey side kicks. For best results, exercises should be done regularly, at least twice a week.
The causes
Here are some common reasons: Too much sitting: Sitting all day long at work or at home can make your glute muscles weaker. Without ample movement, they become less firm, resulting in a less sculpted bottom. Getting older: As we age, our skin loses elasticity and our muscles weaken.
Dead butt syndrome (or lower cross syndrome) strikes when muscle weakness creates an imbalance in your derriere. That leads to the “dead” feeling that's the source of the condition's colorful nickname. Sitting for long periods in front of a desk or in a car is the most common trigger, explains Dr. Bang.
One of the most effective treatments is exercise, specifically targeting the glutes. Exercises like squats, lunges, and deadlifts can help build muscle in your buttocks area, which can lift and tighten the skin and is regarded as the best treatment for sagging buttocks.
When you have a sedentary lifestyle, your blood flow is reduced. That decreases the nutrients that reach your muscles, causing your glute muscles and most of your other muscles to waste away. Your glutes could also become weak due to: Poor posture: Your glutes won't engage properly with incorrect posture.
Plus when you sit for a long time, your glutes can become weak or deconditioned which leads to muscular imbalances, especially if you don't get much physical activity. Imbalances strain your glutes, making them more likely to be injured.
The buttocks naturally store a significant amount of fat. When someone loses weight quickly, the fat in this area can shrink rapidly, which can lead to a deflated, sagging, or flattened appearance. Loss of fat where you naturally store more fat.
Exercise is the key to getting a bigger butt. To get the best results, it's important to focus on exercises that target the glute muscles, such as squats and hip extensions. These exercises will not only help you build muscle in your glutes, but they'll also help you burn fat in other areas of your body.
Glute exercises without squats are a perfect way to sculpt the perfect butt. 💪 Most effective glute exercises include lunges, glute bridge, kickback, side plank with leg raise, deadlift and donkey side kicks. For best results, exercises should be done regularly, at least twice a week.
A saggy bum may appear flat, droopy, or lack their natural rounded shape. The rounded contour transforms into a flatter or elongated silhouette, sometimes accompanied by visible skin folds in the lower gluteal area. Sagging can affect one or both sides and may be accompanied by loose or excess skin.
Incorporating exercises like walking lunges or squeezing your glutes with each step also makes a significant difference in how this activity impacts muscle tone. These additions ensure that you're not just working out; you're strategically targeting areas for improvement.
Technically known as "gluteal amnesia," the condition means that the muscles of a person's rear end forget how to do their job — namely stabilizing the pelvis and affecting the body's alignment — because of inactivity.
Flat buttocks are the result of several lifestyle factors. Our sedentary lifestyles and working environments can take their toll on your bum. And your buttocks may flatten and lose their shape due to lower amounts of fat.
Aging is an inevitable process, but it often feels like it sneaks up on us. Many people first notice visible skin sagging around age 35, even if they've maintained a solid skincare routine. The culprit? A combination of natural biological changes, environmental stressors, and lifestyle factors.